For those of you still needing to complete 17.5, we will be allowing you to complete it during our 10-11am Open Gym.  Scoring and validation will occur at this time only. 

For this WOD and the time cap prescribed (40minutes) we will  have a running clock during Open Gym with athletes starting the WOD when ready and space allows.  We will have up to 9 athletes on the floor at a time. We are hoping this will help to work around the longer time cap.  Please be respectful of  Open Gym hours. If you feel you will need the entire 40 minutes please plan according and get in to start your WOD at the beginning of the Open Gym hour and not 10 minutes til close.   



Every 2:00 for 18 min:

12/10 Cal on Rower (Assault Bike 10/8 Cal)

9 Power Snatch (75/55lbs)

6 Toes to Bar

BeachFit will do:

12/10 Cal on Rower (Assault Bike 10/8 Cal)

9 Plate Ground to OverHead

6 Hanging Knee Raise or Ab Mat Sit Ups



7 Close Grip Pushups

7 Strict Pullups or Ring Rows (2 Sec at top and bottom if Ring Row)

7 Strict DB Overhead Press

7 Bent Over DB Row (7 per Side)

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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

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